Week 3! This cycle will focus on building a base for the CrossFit Open, for those unfamiliar with the Open, you can call this an endurance cycle.

For the entirety of this cycle we will be following this pattern: On Mondays we will Squat 10/5/3 and work on unbroken movement On Tuesdays we will focus on gymnastic skills On Wednesdays we will have long emoms (with an emphasis on one skill) On Thursdays we will have long “Sunday” workoutsOn Fridays we will deadlift On Saturdays we will workout with a partnerOn Sundays as always, we will do a long workout.

As always, scaling Options for Class:L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics. L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base. Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling. Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.Monday November 7th 2016

Strength:
10 Rep Back Squat

Notes: Up 5-10 pounds from last week. If you did not complete the 20 rep start at 65-70% of your 1RM. Mechanics take priority over load.

Notes: 1,1,1,1 then 2,2,2,2, then 3,3,3,3 and so on. Do not move on to the next movement unless you have completed the previous exercise unbroken. Meaning if you are on 10 Pull-ups and get 9, restart the 10 round. Take breaks as needed to keep the movements unbroken. L1: 45/35, or alt 15/10 DB, ring rows, push-ups L2: 65/45, banded pull-up, piked on bench/box hspu Rx: 95/65 Rx+: chest to bar, strict, 135/95Tuesday November 8th 2016